I did this video a few weeks ago. Its a high intensity fat burning workout. Don’t fall into the trap of thinking because it is high intensity you can’t lift heavy weights. The heavier you lift with high intensity the more calories and fat you burn 😉 All of the sets are with an active rest period so virtually no break!!

Eating to build muscle and lose fat at the same time is tricky, but extremely possible. I do it everyday!

If you ask a 100 different people their opinions about what percentage of their daily calorie intake should consist of protein, what percentage carbohydrates, and what percentage fats, you will probably get 100 different answers.

It’s no secret that losing body fat and gaining lean muscle is all calorie based. If you continually consume more calories than you burn off in a day, you will store the excess calories as body fat.

To lose body fat, you must create a calorie deficit, meaning you burn off more calories than you consume.

But we need calories just to survive. Where should these calories come from?

The nutritional breakdown I am about to give you is based
on “real world” results, not what is simply written in an out-dated nutrition book.

Results speak for themselves. Not only has this nutritional formula allowed me to stay lean and muscular year round, it has been used by many of my clients to achieve amazing results as well.

To burn body fat and build lean muscle tissue, follow the 50-20-30 rule! Approximately half of your daily calories should come from protein.

Other than water, protein is the most abundant substance in muscle. Protein (amino acids) helps build muscle.

Carbohydrates do not and fats do not. This is why half of your daily calorie amount should be from protein sources. Protein is also the least likely of the 3 nutrients (protein, carbs, and fat) to be converted to body fat.

Aim for approximately a gram to a gram and a half of protein per pound of body weight. If you weigh 200 pounds, try to consume at least 200 grams of protein.

20% of your daily calories should come from complex carbohydrate sources like fresh vegetables, veg and more veg!! NOT whole grains and cereals, oatmeal (Porridge), brown rice, and especially potatoes. They are the worst form of starchy carbohydrate you can eat!!!! Potatoes that is!

30 % of your daily calories should come from fats.

I often tell my clients to not worry about reaching the fat gram number, that it will be reached without too much trying. After all, fat tastes good and is in almost everything we consume, in one form or another.

There are many variations of this 50-20-30 rule but as a whole, most research has shown this to be a very effective ratio for adding lean muscle tissue to the body while minimizing the amount of fat added.

But to further back up this research, this breakdown of protein, carbs, and fats has produced the best results for myself as well as clients I have trained in person.

So I always go with what works and what has been tested, not some theory in a textbook.

If you want to start eating to build muscle mass and lose unwanted body fat, start following the 50-20-30 rule!

Using Social Networks Is A Key Method Of Improving Your Business.
Social media such as Facebook, Twitter and corporate blogs have revolutionized the ability of Companies to expand their Marketing base by making the best use of Technology to further the relationship between their Brand and their customers.

Technology favors the young, which is why most social network users are in the 15-40 age demographic, although seniors are also increasingly comfortable in an online capacity, including social networking and both groups represent a substantial degree of purchasing power.

Businesses that utilize social media can realize a vast source of new revenue by employing these technologies to reach new customers and engage existing ones efficiently and economically. social networking can ensure that a business is reaching out to directly to customers, and can effectively tailor information, sales opportunities and initiatives by the most cost effective means possible.

Social network technologies like Twitter and Facebook can be utilized commercially to entice literally millions of consumers exactly the same way they are used socially to interest and attract people to one another.

Engaging Your Customers On A Social Network Can Give Your Company A Strategic Edge.

Social media allows small businesses and large corporations alike to build a more interpersonal relationship with their customers. Whereas formerly consumers might have felt companies to be cold, impersonal bureaucracies, people can now interact and communicate with businesses more directly and with more avenues of contact than ever before.

Technologies that provide customers with direct engagement to any business are invaluable in setting a precedent of availability and response that people find both attractive and comforting, and offers a distinctly human element that best represents a corporate brand.

Social networks are also a successful means of positioning a business as one that is on top of Technological and cultural trends, giving any business a definitive edge over competitors that are not comfortable or aware of the necessity of staying ahead of the curve in an increasingly wired world.

Technology when used correctly can give corporate brands a cool and modern identification that appeals to a sophisticated and web savvy consumer audience. Customers want to have access to the most concise and valuable information available prior to making a purchasing decision, and they want to do it when and how they choose

Technologies that provide innovative and engaging options, especially online, give consumers more ways than ever before to discover those corporate brands that are meeting their needs and stimulating their interest in what they have to offer.

Social media can mean success for any company because they can make a good business even better.

Cardio is boring, takes too long, doesn’t work very well, and can lead to overuse injuries (just ask all the overweight joggers at the doctor’s office having their sore knees looked after). Long, slow to moderate intensity cardio training, which is what you see most people still doing in the gym, is not really the best way to shed fat.

Interval training, which is periods of short hard exercise followed by short periods of recovery, works better for fat loss, according to both Canadian and Australian researchers (plus hundreds of advanced trainers throughout the world). An interval might last 30 seconds to 60 seconds, and it would be hard work, harder than normal cardio. Each work interval is followed by 30 to 90 seconds of very easy pace. So if you’re running on a treadmill you might run at 7 mph for your work interval and then go all the way down to 3 mph for a walk for your rest. That’s what we use instead of slow cardio. All it takes is 20 minutes of interval training to get better results than 40 or 60 minutes of slow cardio. Now the research and experience is showing that the intervals not only as effective, but it’s even more effective in most cases. And also you’re doing fewer repetitions. So, you know, every time you run we’ll count that as repetitions, so if you run for 60 minutes you’re looking at maybe 3,000, 4,000 repetitions in a slow cardio workout where you’re doing probably one-third of that or even one-fifth of that in interval workout. And that leads to less overuse injuries and that’s one of the big problems with long slow cardio is that a lot of people end up in the physiotherapy office getting some type of therapy for their overuse injuries. Runners are in there all the time getting their injuries looked after. So, we’re trying to cut back on the volume of work, cutting back on the quantity and focusing on the quality. And like I said, we started off just by doing it to save time and now we’re also finding out that we’re actually getting more results. Pick from a big variety of interval methods.

It doesn’t just have to be running on a treadmill. Clients have started to incorporate a lot of jump rope intervals, which jump rope can be very intense, so I think that’s a great, you know, just think of ways that you can make things fun and things that you may enjoy doing. You might not enjoy running, so find something that you do enjoy doing like jump roping or maybe getting on a stationary bike, but do it, make it real intense for a shorter period of time, then back up that intensity and do a interval type workout and I think you’re going to have fun doing it. To me it’s more fun than walking for an hour on a treadmill and you’re going to get more benefit out of it and it’s going to take a less amount of time. Less amount of workout time, better results, and more fun. You’re looking at probably at least a dozen different ways you can do interval training. Sports are intervals. And again that’s more fun. You can also do biking or rowing. There’s all types of traditional cardio machine that can be used. We also use sometimes kettlebells and we also use body weight circuits, which are not really interval training but they’re not strength training and they’re definitely not cardio, but we find that body weight circuits are beneficial in a whole bunch of different ways. They like interval training to help burn calories and lose body fat, but also because most people are doing exactly what we’re doing right now, which is sitting in a chair all day, they’re either driving or they’re at work and they’re in that one posture. Then they get in an elliptical machine and it’s not much different. Don’t get stuck in a rut. Move your body. So there’s a whole lot to be said for the body weight circuit training. You can definitely find some of my circuit training videos on YouTube, will give you lots of ideas, but basically what we do there is we generally will take an upper body exercise and a lower body exercise or a whole bunch of them and we’ll alternate between upper and lower. Bodyweight circuits are a series of movements. Twenty minutes of that, it goes by a lot faster. You’ll be done in 20 minutes. Cardio is slow and boring. Bodyweight training is not. Interval training is over fast.

So what we’re really trying to do is show people that there’s so many other options to getting a better body than what they’ve read in the muscle magazines or Shape Magazine for the last 20 years since the 1980s that you have to do an hour of circuit training with machines and then an hour on the cardio machine. That’s not a great way to live life and it’s not the best way to get results, especially when you look at the body in terms of everything from not only how it looks but also how it moves with the mobility. And these days were just so immobile in our daily lives that we need to get more movement patterns into our training sessions. And again it’s more variety and a lot more fun. So drop the slow cardio and do some type of fat burning interval training to lose belly fat.

Personal Trainer Dublin Darragh Hayes

Hi I’m Darragh Hayes.

I am a Professional Model, Company Director and Physique Transformation Specialist here in Dublin, Ireland. I have worked for Calvin Klein, D&G, Tom Ford, Lucozade, Diet Coke, U magazine, Fate Magazine, Men’s Fitness magazine, Louis Copeland but to name a few..

I currently work out of my personal training studio in Temple bar, Dublin City Centre. Click here -> Personal Training Studio Temple Bar to read more about it.

I have had a huge amount of success working with people one to one as a personal fitness trainer but the problem is I want to help everyone that will listen! This isn’t like other personal trainer websites. I intend to help as many people as possible that have questions about routines, nutrition and lifestyle management or anything regarding fitness training.

Personal Trainer Dublin - John Weldon Transformation

Dublin Personal Trainer - Louise Quinn Transformation

Please Comment on the posts! Ask questions and I will post/reply to them! This isn’t a company site or anything, just me! Ask, ask, ask!

I currently hold the title of Mr Universe Model 2011 which was held in the Dominican Republic last May and Mr International 2010 which was held in Indonesia.

I need to make it clear to everyone that I am an athlete and have never taken any banned or performance enhancing substances including Steroids or Subscription Diuretics. Everything I have achieved is through pure hard work, determination, willingness to learn and a broadened knowledge of the human body and nutrition. With regards to supplements, the most I take is a good Whey protein pre and post workouts, Multi Vits and Omega3 fish Oils. Supplements cannot make a bad diet a good one and cannot replace the nutritional value of good food.

My story so far..

From winning national and world titles to having the privilege to say I have worked with many of many of the most illustrious fashion and health&fitness magazines and fashion designers around. Many of my achievements so far have come through my desire, determination to succeed, willingness to learn and my love and passion for Sports, Health & Fitness.

Many people think that achieving the lean athletic/cover model look is unattainable. They think that people have to starve yourself and restrict fluids for days at a time. This just isn’t the case. I most certainly don’t

I’ve heard of people going to extremes with their exercise and diets, leaving themselves deprived and weak for photoshoots and I can’t understand why they put themselves through such hell. There is no need!!!

Personally my personal training programme looks more like that of an athlete. I train with intensity, lift heavy weights and eat clean, but I don’t take it to the extremes that you may have heard of. It means I train less, have more time to live and achieve better results!

The guys that take it to those extremes have it all wrong, they train 6 days per week or more and like bodybuilders ’bulking up in between shoots and then have to severely restrict calories in order to drop the body fat they have accumulated. It doesn’t make sense to me. I only train 3-4 days per week but it’s because of the athletic way I train that I only have to do it 3-4 times per week.

I was quite young when I started going to the gym purely because it was part of my training as a professional footballer. I was about 17 when I first started but I got hooked and of course I was training like everyone else, the wrong way. I was training like a bodybuilder, isolating body parts and therefore training 6-7 days per week. Thinking back now I laugh because it was nuts!!

I am lucky that I have really good genetics. I started to fill out and went from the “skinny” kid to the “You look different, bigger” guy. It felt good, people started noticing that I was putting on muscle but again it was training that made no sense looking back on it now.

God I used to spend hours in the gym neglecting life. I would put friends and family off for training. This was down to looking at and listening to the wrong people. I didn’t want to be the “bigger” guy anymore. I wanted to be “RIPPED”

This all fuelled my desire more and soon nobody had the answers to the questions I was asking. I wanted to have a greater understanding of how and why things happened the way they did. I was sick of reading crap in magazines and listening to the old school bullshit. I wanted to know more so I researched, I studied and I never stopped asking questions. It took time but I slowly built up a solid knowledge of nutrition and training the right way, the athletic/cover model way!

No longer did I train like a bodybuilder doing boring isolation exercises and spending 6-7 days a week in the gym. I changed my mindset and started training like an athlete, like a cover model, using explosive weighted and bodyweight movements

People then started asking me the intricate questions I was once asking, even people who helped me in the gym and who once answered my questions. This all led to me getting my qualifications and in my view I will never stop learning because my appetite is so strong for knowledge.

A few more years of putting my new found knowledge to use and I started getting modelling jobs I never thought possible. The likes of Calvin Klein, D&G, Lucozade, Diet Coke, top Asian supplement company L-Men and top men’s fitness magazines were booking me. These were the types of jobs I could only dream of and now they were actually happening.

Train athletically, eat clean and you can have a cheat meal every now and again. It’s not a problem. This is how I do it and it works. I look forward to my cheat day once a week and would still perform this ritual leading up to a photoshoot. I am in single digit body fat all year round because of training athletically and eating the way I do.

For instance I couldn’t train last year for three months because of an injury but I didn’t get fat or lose too much muscle because I kept my diet clean. It just makes sense! Eat clean and stay lean!

Again I can’t reiterate enough how much hard work this is and you have to be 100% committed to learning and achieving. It’s what has gotten me where I am today. It’s one of the hardest things I have ever had to do, committing fully to the lifestyle and sacrifices I have had to make to try succeed at my dream. It’s been really tough at times and I have enjoyed the journey so far, although I wouldn’t say I have yet achieved my dream, I most definitely haven’t. This is one of the main reasons that keeps me so motivated and driven.

I always encourage anyone with a dream to stop dreaming about it and to coin one of the best phrases around “Just Do It”. This is my mentality , make the necessary steps to put them into action, a thought is still a thought unless you do something about it. Make a plan and JUST DO IT!